OVER THE COUNTER: Putting wintertime depression on ice

By Steve Bernardi and Gary Kracoff / Daily News Correspondents

Tuesday

Oct 24, 2017 at 4:59 PMOct 24, 2017 at 4:59 PM

For most of us, the first falling leaves and gusts of cool air portend a future of snow shoveling, ice scraping, and, if we’re lucky and so inclined, some skiing. But for a small number of us, autumn and the long winter ahead means the start of seasonal affective disorder, or SAD.

Often misunderstood as the wintertime blues, SAD is real and can be as debilitating as any other type of depression – even leaving some sufferers in such distress that they may consider suicide. Yet, many people may not even recognize they have the disorder.

That’s why it is important to know the symptoms of SAD, so that you or a loved one can get the needed help and treatment.

SAD most often affects people as fall brings shorter days, particularly when daylight saving time ends in early November and we abruptly set our clocks backward by an hour. The condition worsens as winter progresses. The disorder disappears with the increasingly longer sunny days of spring and summer. Though SAD is considered a type of major depression, the telltale sign here is that the change in how you feel is distinctly tied to the seasons, and not year-round. (It should be noted that a small number of people have SAD during the spring and summer instead of fall and winter, but this is rare.)

Often, SAD looks much the same as depression in general: You may lose interest in things you once enjoyed, feel sluggish, hopeless, and even worthless. You may also eat more, gaining more weight than usual. The feeling of depression is not fleeting but typically daily and all day, and it often prevents you from living your life the way you want.

Several symptoms, however, may be specific to SAD and differentiate it from depression, besides the seasonal link, according to the Mayo Clinic. People with SAD tend to feel more irritable, tired, and develop an increased hunger for carbohydrates. Their relationships may suffer with the seasons, too, having a harder time getting along with people and becoming overly distraught from rejection.

The link between seasons and depression isn’t mystical, however, and understanding the science behind SAD is the key to reducing the severity of its symptoms. SAD is likely related to an imbalance of serotonin, a chemical neurotransmitter that plays a role in mood. Our bodies may also be producing too much of the sleep-regulating hormone melatonin, when it shouldn’t be. A drop in levels of vitamin D – which is related to sun exposure – is additionally believed to play a role in SAD.

So what can you do about these? One of the most effective treatments for the seasonal depression is profoundly simple and effective: Using a light therapy box – or visor – that your body perceives as sun. This makes sense because during the cold months – especially in places like New England – not only is sunlight weaker in the winter, but we bundle up even on the brightest days and thus receive less exposure to natural light. Daily light therapy is typically performed in 30-minute sessions and allows us to make up, essentially, lost sunlight, with virtually no side effects.

Getting outside as much as possible – during the sunniest parts of the day – also helps, and so does opening up blinds and shades when indoors. Exercising – again, preferably outdoors and in the daylight – can reduce symptoms of depression, as well as help regulate appetite.

Supplements may offer relief, too. St. John’s wort, which is largely recognized in Europe as a treatment for depression, may aid in relieving symptoms of SAD and depression in general. Also, talk to your doctor about taking melatonin, which your body likely isn’t producing properly during the cold months if you have SAD.

Consuming foods rich in omega-3 fatty acids may help regulate mood, as can improving your diet in general, such as by drinking enough water and eating plenty of fresh fruits and vegetables, healthy fats from olive oil and nuts, lean proteins such as from fish and beans, and fewer processed carbohydrates.

But if the depression is so severe that it includes thoughts of death or suicide or feels unmanageable, medications, such as the antidepressant bupropion, may be needed, too. Psychotherapy also shows promise. Both should be discussed with your doctor.

While there’s no escaping snow shoveling and scraping ice from your car windows during the winter, there’s a lot you can do about SAD.

Steve Bernardi is a compounding pharmacist and Gary Kracoff has a degree in naturopathic medicine and is a registered pharmacist at Johnson Compounding & Wellness in Waltham, Mass. For more information, visit www.naturalcompounder.com. Readers with questions about natural or homeopathic medicine, compounded medications, or health in general can e-mail steveandgary@naturalcompounder.com or call 781-893-3870.